1 oz. serving of(12-14 halves; 1/4 cup)

walnuts = a handful

Use your eye for portion size

1 oz. of

cheese = a domino

1/2 cup of cooked brown rice or

whole wheat pasta = 1/2 a baseball

3 oz. serving of chicken = a deck of cards

1/2 cup of fruits OR veggies = a computer mouse

SOLVE THE PORTION PUZZLE

FOR GREAT TASTING AND EASY RECIPES VISIT WALNUTS.ORG

USDA National Nutrient Database for StandardReference, Release 25, 2012

© 2013 California Walnut Board

PORTIONS: USE YOUR EYE FOR PORTION SIZE

WHOLE GRAINS1/2 cup of whole grain pasta = 1/2 baseball

1 whole wheat pancake = DVD1/2 of a whole grain English muffin = 1/2 hockey puck

FRUITS & VEGETABLES1/2 cup sliced carrots = computer mouse

1 cup of green salad = baseball1 cup of berries = an adult fist

MEATS, FISH & NUTS3 oz. grilled/baked fish = checkbook

3 oz. of lean meat, poultry or tofu = deck of cards1 oz. of walnuts = a handful

DAIRY1 cup of yogurt = baseball

1/2 cup of ice cream = lightbulbFATS, OILS & TREATS

1 cookie = 2 poker chips1 tbsp of butter = 1/2 golf ball

ADDITIONAL DETAILS ON SERVING SIZES FOR ALL FOOD GROUPS: WWW.CHOOSEMYPLATE.GOV

PORTION TIPS TO GET YOU STARTED THAT FOLLOW THE 2010 DIETARY GUIDELINES: Use a smaller plate. According to Dr. Wansink, author of Mindless Eating

and director of the Cornell Food and Brand Lab, moving from a 12" to a 10" dinner plate leads people to serve and eat 22% less. Use this 10" circle for reference.

Make an ingredient list before grocery shopping to stay on budget and avoid buying unnecessary foods.

Use the half-plate rule. For lunch or dinner, fill half the plate with vegetables and fruits and the other half with protein, starch, and nutritious fats.

See it before you eat it. Put everything you want on a plate before you start eating – you will be less likely to eat more food.

Choose nutritious snacks. Smart snacking can keep you energized throughout the day. A serving of walnuts (1 oz.; 12-14 halves; 1/4 cup) is a perfect portable snack to help those hunger pangs.

FOR GREAT TASTING AND EASY RECIPES VISIT WALNUTS.ORG

NOTES:Work with your Registered Dietitian to develop a daily meal plan. You can also download a Mediterranean Diet meal plan at walnuts.org/med-meal-plan

Walnuts: The ONLY Nut Significantly High in Omega-3s (ALA – Alpha-Linolenic Acid)

Walnuts are a nutrient-dense food comprised primarily of polyunsaturated fat (PUFA) – 13 grams out of 18 grams total fat. In fact, walnuts are the only nut – and one of few foods – that provides an excellent source of alpha-linolenic acid (ALA), the plant-based form of omega-3. In one ounce of walnuts there are 2.5 grams of ALA. Omega-3s are essential fatty acids critical to various body processes and can only be obtained by the body through food.

NEED MORE?

VISIT: walnuts.org/patient-tools to request additional materials from California Walnuts.